7 Things You Didn't Know About Zucchini—But Totally Should

When you think of summer, the first foods that probably come to mind are mouthwatering fruits like berries and watermelon. But there's another squad of fruits you should consider adding to your roster: summer squash. (Yes, they are technically a fruit!) Versatile and tasty, summer squash packs a serious punch in the nutrient department, helping you stay healthy as you enjoy all that fun in the sun.

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Here's everything you need to know about these fruits-disguised-as-vegetables:

How many types of summer squash are there?

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Summer squash are typically divided into four groups—zucchini (green and yellow), crookneck, pattypan, and straightneck, says Rebecca Lewis, R.D., in-house dietitian at HelloFresh. They're known for having thinner, more delicate skin than winter squash and don't keep very well, so they're best picked and eaten within a few days of being harvested.

When is it in season?

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"Summer squash likes warm, but not super-hot weather," says Chad Luethje, executive chef at Red Mountain Resort in Utah. "For those of us in the desert, that means June or early July is prime time. In other parts of the country, August would probably be considered peak season."

How to pick the freshest squash at the store

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The flavor of summer squash is best when they're small and freshly picked. Choose squash that's in the range of four to eight inches in length—any larger than that and the squash becomes bitter and not ideal for cooking, says Detroit-based registered dietitian Tony Stephan. They should also have smooth, firm, brightly-colored skin with no wrinkles or bruises, and should feel heavy for their size. "A few blemishes are okay, but they should never be soft," says Luethje.

How to store zucchini and summer squash

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Store summer squash in a produce bag and stash it in the crisper drawer of the fridge—unwashed, as the water droplets from pre-washing promote decay. Their skin bruises easily, so handle with care. "Summer squash will keep for seven to 10 days in the fridge," says Luethje. "Watch out for any slimy spots or softening, which are signs that it's getting too old."

How to prepare summer squash

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After rinsing the squash under cool running water, start the prepping process by cutting off the stem. Keeping the skin on is paramount, since it contains a lot of important nutrients, says celebrity chef Jehangir Mehta, owner of Graffiti Earth restaurant in New York City. "When cutting, cut the 'neck' pieces a little fatter and the 'body' pieces a little thinner so that all pieces will be the same thickness," he suggests. From there, you can cut your squash du jour into the size and shape necessary for the specific recipe you're working on.

How to cook with zucchini and summer squash

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There are oodles of ways to use summer squash: You can shred and sprinkle them onto sandwiches and salads, slice them into strips and pair with hummus, and even cut them into cubes and add them to your breakfast smoothie, says California-based registered dietitian Sarah Greenfield. Because of their high water content—summer squash are 95 percent water, says Lewis—it's best to cook them using dry-heat methods (think: stir-frying, grilling, or sautéing) to keep mushiness to a minimum. But, don't let that stop you from steaming or baking them when the mood strikes, so long as you stay on mush patrol.

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What's the nutritional value?

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Because summer squash are mostly water, adding them to your plate can boost the volume of your meals without sending your calorie intake off the richter scale. (One cup of sliced zucchini, for example, contains only 19 calories!) The fact that they're uber-hydrating also makes them easier to digest (as does the fiber they contain)—perfect for foodies with tummy troubles.

Stephan also considers it a low-carb substitute for pasta, whether you're making zoodles or lasagna. That's because 100 grams of summer squash contains only seven grams of carbs, while two ounces of pasta yields over 40 grams of carbs, says Stephan. "It's also richer in protein compared to the standard wheat pasta," he says.

Other nutritional benefits: One medium squash has 55 percent of our daily recommended vitamin C intake, an antioxidant that can boost immunity and help the body fight stress. Summer squash also provides important B vitamins, such as folate, which is critical to the formation of new cells in the body, says Stephan, as well as potassium, which is vital for proper nerve and muscle function—not to mention other important minerals like magnesium, calcium, and iron. Long story short: If squash could humblebrag, they probably would.

Krissy BradyKrissy is a regular contributor to Prevention, and she also writes for Cosmopolitan, Weight Watchers, Women's Health, FitnessMagazine.com, Self.com, and Shape.com.

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